20150605 5×5 FFM/Tabata(ish)

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EDT=Escalating Density Training (go heavier and heavier, keeping pace/duration the same) 1. Swings2 EDT 20:10 x10 2. Long Cycle2 EDT 20:10 x10 (Light & Fast) 3. Swings2 EDT 20:10 x10 (Preferably heavier than the 1st round) 4. Long Cycle2 42reps@7s 5. Swings2 EDT 20:10 x4, followed by Long Cycle2 25reps@7s Impetus file is here Typical HR profile would be something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHdjhyWGJ1SHJXOVU&export=download” title=”20150605-FFM-5×5-TBT.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150604 Long (downhill) Cycle

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A slow, but sufficiently heavy to be challenging set of Long Cycle2. You need to choose 3 sets of KB pairs to suit your ability. The pace is not fast at all, and you will spend relatively long in racked/rest positions, so take this into consideration. Light 24 @ 8s Rest 40s Heavy 28 @ 12s Rest 50s Medium 32 @ 10s Rest 60s Heavy 36 @ 13s Rest 70s Repeat a second time, adjusting weights (upward) if necessary. Impetus file is here

20150603 Double Box (B/D)

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In the tradition of the birthday workout… Rika 02-06-1979 (36), so we have 2-6-19-36-79 to work with, from which we will create 62, and 6+2=8 Load/tire out the shoulders…then when they can’t interfere anymore…do Jerk/LC using the hips 79s Boxing or Skipping or Prison Burpees 36s Wheel 79s Jerks2 36s Bridge 79s Long Cycle2 62[++6] Rest (6+2=)8 rounds Impetus files is here

Standard KB colours

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[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHaF9aLUNYZzdDUnc&export=download” title=”KB-colours.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”400″ height=”570″ extra=”image” style=”embed”]